In simple words, a training program is a plan that makes your workouts less chaotic and more clear and consistent. With the help of a properly selected training program, you can achieve various goals: gain muscle mass, etc. Of course, different programs are needed for different purposes. And they should be made taking into account the characteristics of your body and state of health.
What should be included in the training program?
1. Complex of exercises for warm-up and jam.
2. Optimal loads to achieve a certain goal. At the same time, the program should provide for a gradual increase in loads.
3. Calculated and balanced regime of training and rest, when the body recovers.
4. Proper nutrition.
5. It is also good to keep a training diary where your parameters, achievements, workload will be recorded.
How often should you train?
Training once a week is a stress for the body. The body directs forces to survive this stress, but at the same time it does not become stronger. There is simply a rollback to the previous level, and it turns out that the energy was wasted. Only a series of regular training can trigger the effect of supercompensation — when the physical indicators of the body increase, you begin to overcome the load more easily and recover from it faster.
It is optimal to exercise 3-5 times a week and choose a variety of workouts. For example, 1-2 strength, 1-2 interval and 1 restorative class. You can add more recovery exercises. There are not many of them, because such activities help the body to regain strength for new challenges.
What happens to the body if you train regularly?
It is regular exercise that makes people healthier and happier. If we briefly describe the results at the physiological level, then adaptation occurs as follows:
Adaptation of the cardiovascular system — enlargement of the heart cavity and improvement of its work. The network of blood vessels expands and blood supply to tissues improves.
Adaptation of the respiratory system — improvement of respiratory muscles, diaphragm, chest and lungs.
Adaptation of muscles to power loads — increase in muscle diameter. Muscles are getting bigger and stronger.
Muscle adaptation to endurance training is an increase in the density of mitochondria, the "energy stations" in our cells. Mitochondria rid the body of oxidation products and help to regenerate. A person has enough energy even for difficult work. And after this work, a person quickly recovers.